Competition (11/23/15)

REGIONAL & OPEN PREP

A. Gymnastics Warmup
4 Rounds of:
Mn 1: 7 HSPUs
Min 2: 6-8 Strict T2Bs
Min 3: 40 DUs
Min 4: Rest

B. Weightlifting
Every 90sec for 8 rounds:
Snatch + Hang Snatch + OHS
*Build to a heavy complex

C. Strength
Slow Negative + Pause
Front Squat
8×2
Aim for 5-10lbs heavier than last week

D. Accessory
Russian Dips on Boxes
5×5
*Rest as needed. 

E. Metcon
5 Rounds for time of:
15 AKBS (70, 53)
12 Box Jumps (24, 20)
9 T2B